Workout of the day: 12/6/20
Strength:
3 x 6 Pause Barbell Bench Press
2211 tempo
Conditioning:
3 Cycles
:30 Work / :15 Rest
1. Single Arm Hollow Floor Press R arm
2. Single Arm Hollow Floor Press L arm
3. Banded Tricep Push Down
4. Rest
Then,
3 x 500/400M Row or 30/20 Calorie Bike
rest :90 between efforts
(If you rowed last week, bike this week and vice versa)
Post Results to Zen Planner
Workout of the day: 12/5/20
Conditioning:
For Time with a Partner:
50-40-30-20-10
DB Thrusters 25/20#
Box Jumps 20/16"
American KB Swings 1.5/1 pood
*Break up work however you choose
*25 Minute Time Cap
Competitor:
For Time with a Partner:
50-40-30-20-10
Thrusters 95/65#
Box Jumps 24/20"
American KB Swings 2/1.5 pood
*Break up work however you choose
*25 Minute Time Cap
Post Results to Zen Planner
Workout of the day: 12/4/20
Strength:
3 Rounds:
8/leg Stagger Stance DB RDL (in a row/side)
+
15 DB Hip Thrusters 2012 Tempo
:60 Rest
Conditioning:
6 Rounds:
9 Barbell Deadlifts 115/75#
9 Push Ups or Box Push Ups
Competitor:
6 Rounds:
9 Barbell Deadlifts 225/155#
9 Handstand Push Ups
Post Results to Zen Planner
Workout of the day: 12/3/20
Strength/Skill:
3 x 8 Pause Back Squat 2211 tempo
Conditioning:
3 Sets:
3 Rounds:
10 Wall Balls 14/10# (unbroken)
6 Supine Body Rows
*100m walk in between each set of 3 rounds
Competitor:
3 Sets:
3 Rounds:
10 Wall Balls 20/14# (unbroken)
3/2 Bar Muscle Ups
*300M JOG between each set of 3 rounds
Post Results to Zen Planner
Workout of the day:12/2/20
Strength/Skill:
Double Under Skill Work
Practice Power Clean Technique
Conditioning:
10-9-8-7-6-5-4-3-2-1
Barbell Power Clean 115/75#
*10 Sit-Ups + 30 Jump Rope after each set
Competitor:
10-9-8-7-6-5-4-3-2-1
Barbell Power Clean 185/125#
*10 Sit Ups + 20 Double Unders after each set
Post Results to Zen Planner